The focus of this lesson is combining all of the previous takeaways into one template you can follow.
After this lesson, you will need to swap out the exercises. This lesson aims to teach you what to do as you progress through your health and wellness journey if you want to continue to build lean muscle and lose fat. Other goals such as building muscle mass and power take another approach than what this template offers.
As you continue your health and wellness journey, your body will adapt. In technical terms, it is called the training effect. Your body will physiologically respond to the continuous exercise you implement in your life. As your body adapts, you will want to increase the weight you use, the repetitions you do, and the intensity you train. If you do not, you will hit a plateau in your fitness and most likely with your weight loss too. Therefore, I wanted to give you a template to use as you get fitter and stronger, and the goal remains the same: build lean muscle and lose fat.
If you feel like you are a beginner, start there. If you begin to plateau or want to push yourself, move to the advanced template.
If you feel like you are in the middle or more advanced, use the advanced template. If you start to hit a plateau or want to push yourself, use more weight, do higher repetitions, and train at a high intensity.
*Side note: I will be making a template for you based on what you tell me at the beginning of our partnership and throughout our journey. This template is for you once we move past our partnership and need guidance.
Remember, this template is based on knowing your one-rep maxes in different exercises and using the template accordingly. Your one-rep maxes will increase as you get stronger by increasing the weights you use throughout your fitness journey.
Beginners
- Do at a minimum 3 days of low-intensity steady-state cardio anywhere from 30-60 minutes each week at a pace between 50-65% of your maximum heart per minute.
- Do at a minimum of 1 day of high-intensity interval training anywhere from 20-45 minutes at a pace between 65-85% of your maximum heart rate per minute.
- Exercise 2-4 days a week (average 3)
⇒ 5-10 minutes of cardio around 50-55% of your maximum heart per minute (warm-up cardio)
⇒ 5 minutes of dynamic stretching the specific muscles you will use that day (dynamic stretching for warming up)
⇒ 3-5 exercises per day at 40-67% of your one-rep max anywhere between 15-40 times, pausing 10-30 seconds. Perform 2 or 3 sets in each exercise (approximately: 4 exercises per day, around 60% of your one-rep max, 25-30 reps per set, with a 20-second rest in between sets, complete 2-3 sets)
⇒ 5-10 minutes of cardio 50-55% of your maximum heart per minute (cool down cardio)
⇒ 5 minutes of static stretching
Advanced
- Do at a minimum of 3 days of low-intensity steady-state cardio anywhere from 30-60 minutes each week at a pace between 50-65% of your maximum heart rate per minute.
- Do at a minimum of 2 days of high-intensity interval training anywhere from 30-60 minutes at a pace between 65-85% of your maximum heart rate per minute.
- Exercise 3-5 days a week (average 4)
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⇒ 5-10 minutes of cardio around 50-55% of your maximum heart per minute (warm-up cardio)
⇒ 5 minutes of dynamic stretching the specific muscles you will use that day (dynamic stretching for warming up)
⇒ 4-7 exercises per day at 40-67% of your one-rep max anywhere between 20-40 times with pausing 10-30 seconds (approximately: 5-6 exercises per day, around 60% of your one-max, 30 reps each set, with a 20-second rest in between sets, complete 3 sets)
⇒ 5-10 minutes of cardio 50-55% of your maximum heart per minute (cool down cardio)
⇒ 5 minutes of static stretching